Rich in Calcium, Iron, and Antioxidants – Amaranth Provides Comprehensive Support for Senior Health
Nutritional analysis reveals that 100g of amaranth contains up to 180mg of calcium, which is 1.5 times more than milk and almost double the amount found in soybeans. Additionally, the iron content in amaranth surpasses that of spinach, aiding in anemia prevention and improved circulation. Ancient Eastern records also assert that amaranth promotes blood flow, acts as a diuretic, and cleanses the intestines.
Notably, amaranth is rich in magnesium and vitamin K, both essential for calcium absorption and retention, thereby supporting the prevention of osteoporosis in the elderly. Amaranth is particularly abundant in anthocyanins, powerful antioxidants that protect blood vessels, enhance joint function, and prevent inflammation.
Cooling, Detoxifying, and Taste-Enhancing for the Summer Season
During the sweltering post-Minor Heat period, our bodies tend to accumulate toxins, leading to fatigue and loss of appetite. Amaranth, with its cooling properties and mild sweetness, is a natural detoxifier rich in fiber. It helps cleanse the digestive system, reduces bloating, and stimulates the taste buds. Thus, amaranth is an ideal choice for those prone to internal heat or digestive issues.
Three Delicious and Nutritious Amaranth Dishes
1. Amaranth and Tofu Soup
A perfect combination for a calcium and plant-based protein boost:
Wash and cut the red amaranth into sections.
Cut the soft tofu into bite-sized pieces.
Sauté garlic in a little sesame oil, add water and bring to a boil.
Add the tofu first, followed by the amaranth, and then lightly season.
For enhanced flavor and a boost of magnesium, you can add beaten eggs and a handful of dried shrimp.
Note: Amaranth has a low oxalate content, so there’s no need to blanch it beforehand, ensuring maximum nutrient retention.
2. Amaranth Root Salad – A Refreshing Appetizer and Hypertension-Friendly Dish
Amaranth roots are rich in potassium, making them effective in controlling blood pressure:
Peel and thinly slice the amaranth roots.
Soak the slices in salted water for 10 minutes to remove bitterness, then rinse.
Toss with minced garlic, soy sauce, vinegar, and a drizzle of sesame or chili oil.
Chill for 30 minutes for a crisp, refreshing, and easy-to-digest salad.
3. Amaranth and Millet Porridge – A Soothing and Sleep-Promoting Dish
A gentle, calming porridge for the evening:
Soak the millet for 30 minutes, then cook until soft.
Add finely chopped amaranth to the porridge towards the end of cooking.
For a savory twist, add mushrooms, or opt for dried red dates if you prefer it sweet.
The combination of folate in amaranth and tryptophan in millet improves sleep quality and reduces nighttime acid reflux symptoms.
Precautions for Consuming Amaranth: Three Groups Who Should Exercise Caution
Individuals with Deficient Spleen and Stomach Qi (energy): Amaranth’s cooling nature can lead to diarrhea if consumed cold. Balancing it with ginger or pepper can help counteract its cooling properties.
People Taking Anticoagulant Medication: The high vitamin K content in amaranth may interfere with the effectiveness of these drugs. Consult your doctor before including amaranth in your diet.
Those Suffering from Acute Gout: While amaranth’s purine levels are not exceptionally high, it is still advisable to limit its consumption during a gout flare-up.
Amaranth is not just a common, easily cultivated, and accessible vegetable; it is a natural treasure trove of nutrients offering numerous health benefits, especially for middle-aged and elderly individuals. When consumed appropriately and in moderation, amaranth can effectively support bone and joint health, enhance digestion, and boost overall well-being.
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